Balanced diet is a cornerstone of healthy living for everyone, but sometimes diet depends upon your gender. In other words, many food materials are beneficial for both men and women but an array of healthy foods can fulfill the unique health concerns and dietary requirements of women. In fact, in this age of workload and stress, every woman should take extra care of themselves. Here is a list of seven food materials that all women should eat. All these provide an extra edge to your body and give you complete nutrition to save from heart problems, osteoporosis, heart cancer and even helps in weight loss. Read on to know more.
1. Tomatoes
Juicy and tasty, that is what comes in mind when you think of tomatoes. Apart from being tasty, tomatoes are rich in lycopene and play a major role in preventing breast and cervical cancers. It also works as a powerful anti-oxidant that protects from cardiovascular diseases.
Tomatoes are high in anti-oxidants like Vitamin A and C that protects DNA from free radicals; as a result, chances of age related diseases such as atherosclerosis and diabetes are reduced. Drinking tomato juice protects against thrombosis, a disease in which blood clots in the blood vessel.
2. Fish
There is nothing more eventful for a woman than a salmon chanted evening. Salmon fish is a great source of Omega-3 fatty acids and vitamins. It is low in cholesterol and contains vitamin, zinc, magnesium and iron. Apart from Salmon, the other varieties of fish that can fill you up with vitamins and calcium is Sardines. According to doctors, only one can of Sardines covers 35% of your calcium need, 125% of vitamin D and 88% of daily selenium required. Selenium is an anti-oxidant which boosts immune system and protects human cells from damage.
3. Milk
It is a great source of calcium and Vitamin D and both these are extremely beneficial for womenâs health. Consumption of a food that is a combination of nutrients is not only helpful in preventing osteoporosis, but according to studies, these food materials can even help in warding off Premenstrual Syndrome (PMS). When taken with fruits and vegetables, milk maintains blood pressure and reduces cardiovascular diseases. There are enough studies to suggest that a proper intake of milk has a protective effect from both breast cancer and colorectal.
4. Walnuts
Handful of walnuts has the capability to fight from breast cancer and osteoporosis. It is a major source of alpha-linolenic acid, omega-3 fat and improves artery functionality after a high fat meal. According to studies, consumption of walnuts prevents the development of gallstones. If you eat salad or steamed vegetables, then sprinkle a handful of walnuts on it, resulting in a better sleep during the night. Melatonin, present in walnuts, not only induces and regulates sleep but also works as a powerful anti-oxidant.
5. Beans
They are nutritious, low in fat and good for your heart. One cup of bean serving contains 5 grams of fiber, that is one quarter of daily recommended allowance. Beans are low fat and cholesterol free source of protein. This is the reason why it reduces risk of heart diseases when included in diet. Beans are a great source of photochemical and anti-oxidants that makes your body a fighter against certain cancers. It contains complex carbohydrates and low glycemic index and both these are digested slowly by the body. Therefore, beans are a good choice for a woman who needs to keep her blood sugar normal.
6. Broccoli
This veggie packs a serious punch against cancer. It contains a chemical referred to as sulforaphane that makes cancer cells such as leukemia self-destructive. It also slows down the spread of breast cancer. Apart from this, one cup of Broccoli fulfils 135% of your daily Vitamin C needs. Fresh and frozen broccoli is available in the market all over the year. To get the most out if it, try to eat lightly steamed or raw form of broccoli because cooking will kill most of its Vitamin C. If you do not like its taste, then you can also make salad by mixing other vegetables or fruits with it.
7. Oats
Packed with health boosting nutrients, oats makes great positive impacts on a womanâs health. It maintains heart health, contains Vitamin B6 that prevents PMS as well as mood swings and improves digestion. It also maintains blood pressure levels and saves you from hypertension. Apart from all these benefits, it contains folic acid, which is a necessary consumption before and during pregnancy for a smooth delivery. Folic acid also prevents any birth defects in babies.
